Shoulder Help

OK just added a post on back and same thin with shoulders. need more width. I am wide hipped I guess and want more of the V taper look.

Again like back I feel I am hitting the shoulder pretty well

start heavy with:
5 x 5 push press
5 x 15 side lat rraise
5 x 15 rev fly
4 x 10 superset face pull with upright cable row
4 x 10 superset lat raise we rev fly

I don't focus too much on front delt as those get hit pretty good when working other upper body muscle groups

suggestions??

I hammer my shoulders and people compliment how big they are I find more volume since they are a smaller muscle group this is my current routine takes 45 minutes

Barbell seated behind the neck over head press 4x10
dumbbell seated over head press 4x10
dumbbell seated side lateral 4x10 I find seated harder because you cannot cheat with throwing the weight with your back
Cable cross over rear flys 4x10
dumbbell front raise alternating arms 4x10
barbell upright row 4x10
barbell shoulder shrugs 4x10/10/10/10 drop sets 4plates a side 3 plates 2 - 1 go back up repeat 4 times

I also do my lat raises seated. I like volume as well. I have gotten in the habit of starting every muscle group with a heavy exercise. maybe I will drop the push press and add the 2 over head presses you have listed

thanks for the recommendations

Quote:

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Originally Posted by Jonbana

I hammer my shoulders and people compliment how big they are I find more volume since they are a smaller muscle group this is my current routine takes 45 minutes

Barbell seated behind the neck over head press 4x10
dumbbell seated over head press 4x10
dumbbell seated side lateral 4x10 I find seated harder because you cannot cheat with throwing the weight with your back
Cable cross over rear flys 4x10
dumbbell front raise alternating arms 4x10
barbell upright row 4x10
barbell shoulder shrugs 4x10/10/10/10 drop sets 4plates a side 3 plates 2 - 1 go back up repeat 4 times

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Quote:

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Originally Posted by sgt2jay

OK just added a post on back and same thin with shoulders. need more width. I am wide hipped I guess and want more of the V taper look.

Again like back I feel I am hitting the shoulder pretty well

start heavy with:
5 x 5 push press
5 x 15 side lat rraise
5 x 15 rev fly
4 x 10 superset face pull with upright cable row
4 x 10 superset lat raise we rev fly

I don't focus too much on front delt as those get hit pretty good when working other upper body muscle groups

suggestions??

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Yeah up ur weight and volume and break thresholds. U might as well be doing aerobics doing reps of 15

to be honest Sarge i'd cut that down to 3 sets each. shoulder is a small muscle group, and hey don't need that much training. you'll be surprised how they'll respond. i don't know how old you are but at my age (56) i find it best when i rest at least a week before i hit the muscle group again.

i do 65-70 degree incline bench press, and alternate with dumbbells (one week bench press, one week dumbbells), try to position your elbows in a little.
Rear delt cables are awesome. and of course front raises side lateral, etc...
finally grab 25 # plate (or whatever weight you're comfortable with) and do this,


forward to 1:40

https://www.youtube.com/watch?v=LEcqR-VQRKM

good luck.

Quote:

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Originally Posted by bass

to be honest Sarge i'd cut that down to 3 sets each. shoulder is a small muscle group, and hey don't need that much training. you'll be surprised how they'll respond. i don't know how old you are but at my age (56) i find it best when i rest at least a week before i hit the muscle group again.

i do 65-70 degree incline bench press, and alternate with dumbbells (one week bench press, one week dumbbells), try to position your elbows in a little.
Rear delt cables are awesome. and of course front raises side lateral, etc...
finally grab 25 # plate (or whatever weight you're comfortable with) and do this,

forward to 1:40

https://www.youtube.com/watch?v=LEcqR-VQRKM

good luck.

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I do have a 5 to 6 day break between muscle group. I will try cutting the sets to 3 or 4 and maybe lower volume to 10 to 12. I love the looks of the plate set. Looks to be a good finisher.

Oh to answer the age. I am 45

Thanks for the suggestions. Shoulders tonight. I'll let ya know what I think.

https://www.youtube.com/watch?v=LEcqR-VQRKM

I liked this one

Try drops even or lower volume up intensity I do not like 5 reps of 15. 3x10 4x10 get that burn

I should have explained the 5 sets. I don't actually count the 1st as more of a warm up very low weight. I do this to focus on the movement and squeeze only. kind off like getting a mental picture of the movement before adding weight.

I did lower my rep count to try and increase weight and the last few where more of a force/assisted rep. but good burn last night

go for failure on 8-10 reps push the weight heavy as possible and finish with a drop set work them out twice a week give them their own day

Try pre fatiguing by doing isolation work before your presses.

Over training big time. No need for 7 to 8 different exercises especially on a small group of muscles that the shoulder is. Pick 3 good excercises and knock out four sets of 8to10 reps.